You Beat the Panic Attack—Now Here’s How to Deal with the ‘Hangover’ That Follows

Panic attacks can feel overwhelming. In just a few minutes, your heart races, your chest tightens, and your mind spins with fear. But what happens after the panic ends? Many people think the worst is over once the attack passes. In reality, the aftermath can bring a different kind of struggle—something often called a panic attack hangover.

A panic attack hangover is the physical and emotional crash that can follow a panic attack. You might feel tired, foggy, sore, or even more anxious than before. It’s not all in your head. Your body just went through a lot, and now it needs time to recover. Some people feel off for just a few hours. Others may take days to feel normal again.

Have you ever felt completely drained after a panic attack? You’re not alone. This hangover-like experience is common, especially if your attacks happen often or feel intense. In this article, you’ll learn why it happens, what symptoms to expect, and—most importantly—how to care for yourself after it ends.

What Is a Panic Attack Hangover?

According to research, a panic attack hangover is what many people feel after a panic attack ends. It’s not just being tired—it’s a mix of physical and emotional symptoms that stick around. You may feel sore, confused, or overly sensitive. These feelings can last for hours or even a few days.

During a panic attack, your body reacts as if you are in danger. Even if you are safe, your brain sends signals that trigger intense fear and stress. Once the panic fades, your body needs time to return to normal. That recovery time is when the “hangover” begins.

Some call it an “adrenaline hangover” because of how much energy your body uses during the panic. Just like after a big workout or a stressful event, you might feel completely drained afterward.

Think of it this way: the panic attack is the storm, and the hangover is the cloudy, heavy feeling that lingers after the skies clear. It’s your body’s way of saying, “I’ve been through something big, and I need to rest.”

Why It Happens

According to studies, when a panic attack starts, your body quickly shifts into survival mode. This is called the "fight-or-flight" response. It’s your brain’s way of protecting you from danger. To prepare, your adrenal glands release a hormone called adrenaline. This causes your heart to beat faster, your breathing to speed up, and your muscles to tense.

This rush of adrenaline increases alertness and energy, helping the body get ready to run or fight. But if there is no real danger—like during a panic attack—your body still reacts as if something serious is happening.

Once the panic attack ends, your body begins to calm down. The adrenaline fades, and your nervous system tries to return to its usual state. That drop in energy can leave you feeling weak, tired, or shaky. It’s similar to how a person might feel sore and exhausted after lifting something heavy.

This is why the hangover happens. Your body worked hard to protect you, even if the threat wasn’t real. Now it needs time to rest and heal from the stress.

Common Symptoms

After a panic attack, you might notice that your body and mind don’t bounce back right away. This is because your system is still trying to recover from the stress it just went through. The symptoms that follow are part of what’s called a panic attack hangover. Here are some common ones to look out for:

• Extreme fatigue – feeling drained
• Brain fog – trouble thinking clearly or focusing
• Muscle soreness – especially in the neck, shoulders, or jaw
• Dizziness or lightheadedness – feeling off-balance or faint
• Nausea or stomach pain – upset stomach, bloating, or discomfort
• Racing heart – even after the panic has passed
• Sweating or chills – your body may still react to the stress
• Shakiness or trembling – leftover adrenaline can cause shaking
• Sleep problems – either sleeping too much or struggling to sleep
• Emotional sensitivity – feeling extra irritable, sad, or anxious
• Jaw pain – from clenching during the panic attack

These symptoms can feel overwhelming, but they are your body’s natural response to stress. Knowing what to expect can help you handle the aftermath with more calm and care.

How to Cope Effectively

Recovering from a panic attack hangover takes patience and care. Your body and mind need time to reset, but there are ways to help the process along. The goal is to calm your nervous system and give yourself the support you need.

• Rest when you can. If you feel tired, let yourself sleep or relax. Even lying down with your eyes closed can help your body recover.
• Drink water and eat well. Your body loses energy during a panic attack, so it’s important to stay hydrated and eat foods that give you strength, like fruits, vegetables, and whole grains.
• Move your body gently. A short walk or light stretching can ease muscle tension and improve your mood. You don’t have to do much—just enough to help your body feel a little better.
• Try deep breathing or grounding exercises. Breathing slowly and deeply can calm your mind. One simple method is the 4-7-8 technique: breathe in for 4 seconds, hold for 7, and breathe out for 8.
• Change your space. If the panic attack happened at home or in a crowded place, moving to a quiet spot or getting fresh air can help you feel safer and more grounded.
• Write down your thoughts. Journaling can help you understand what triggered the panic attack and how it made you feel. This can make it easier to notice patterns and cope better next time.
• Do something calming. Listen to music, watch a favorite show, or work on a hobby you enjoy. These small distractions can shift your focus and give your mind a break.
• Talk to someone you trust. Sharing your experience with a friend, family member, or therapist can help you feel supported and less alone.
• Be kind to yourself. Don’t expect to feel “normal” right away. It’s okay to take it slow and care for yourself without guilt.

These small steps may not fix everything right away, but they can help you feel more stable as you heal from the panic attack.

Conclusion

Panic attack hangovers can feel just as hard as the attack itself. You might feel tired, sore, or emotionally drained—but this phase doesn’t last forever. Your body is recovering from stress, and it needs your care and understanding.

Taking time to rest, eat well, and do calming activities can make a big difference. You don’t need to rush yourself back to “normal.” Healing takes time, and that’s okay.

If you find that panic attacks and their aftereffects are happening often or feel too heavy to handle alone, talking to a mental health professional can help. With the right support, you can manage the panic, reduce the hangovers, and start feeling more like yourself again.

Remember, what you’re feeling is real, and you’re not alone. Be gentle with yourself. Better days are ahead.